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Workout

The Cell Gym 03.23.17

Warm-up

Running Warm-up

400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side

Skills

Hang Power Clean

Metcon

Metcon (Time)

5 Rounds:
200m Run
15 Hang power clean, 115#(75#)
10 Burpee box jump over, 24#(20#)
Rest 1 minute

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Whiteboard:

Thursday, March 23, 2017

Male Clients

1

Ben
Skinner

5:30 AM WOD

21:50

2

Andy
Witcher

8:30 AM WOD (Daycare)

18:30

assault bike 45sec, 10x155hpc, 20dus

3

Chad
Jones

5:30 AM WOD

24:40

55lbs on the hang power cleans

4

Jon
Crismon

8:30 AM WOD (Daycare)

28:28

#95 HPC, rest Rx

Female Clients

1

Lexi
Moore

8:30 AM WOD (Daycare)

19:16

2

Megan
Kypke

4PM WOD

26:22

3

Rachel
Sunderland

5:00 PM WOD

26:29

4

Ami
Bethea

8:30 AM WOD (Daycare)

16:27

45#/SU/bike, 90's dance party

5

Kim
Riggs

8:30 AM WOD (Daycare)

17:25

65#

6

Amy
Skinner

8:30 AM WOD (Daycare)

23:22

45#

7

Tamra
Hill

8:30 AM WOD (Daycare)

24:17

55#

8

Beckie
Douglas

8:30 AM WOD (Daycare)

24:30

35lb

9

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

27:01

55#